Hello! I have recently done a 28 day keto challenge but want to start another one after a big weekend. Are the meals in this chllage able to be made and frozen? Cooking everything fresh is hard work with a toddler and 2 Jobs 🙊 is it possible to view a sample of the plan?

Hi Mel! Yes the large majority of meals can be frozen and I include details of which meals to freeze and when to eat them later on in the challenge. The first week is a bit more cooking heavy, but I also use left overs for lunches. It is designed to feed 1 so you multiply it for however many you are feeding, but can also cook larger quantities and stock up the fridge/freezer.

Hi Toni, it is all in one document – meal plan, shopping list, recipes and FAQ. It is a large PDF document with almost 100 pages including the meal plan. Please let me know if you can’t locate it. The Contents page is also clickable links, so you will see Week 1 Meal plan etc which you can click on to take you to the correct page.

Hi Kris, unfortunately not at this stage unless you are very good at making substitutions – the meals are almost all meat and veg (excluding one vegetarian meal). I will definitely look at doing a vegetarian meal plan in future. In the meantime, I’d suggest joining the facebook group as there’s a few other vegetarians doing the challenge and we could create a thread of vegetarian meal options!

Do you mean can you customise it to add or subtract things you don’t like? If so, yes absolutely! If there’s certain things you can’t eat you can definitely swap things around to suit you. It does use a lot of nuts and eggs though so if you have allergies it wouldn’t be suitable.

There are a few salads but its not super salad heavy. A couple of lunches use roast chicken and egg salads – you could just have the chicken and eggs and veg of your choice instead. There’s also a steak and salad night, and again you could sub with some broccoli or similar roasted up in healthy fats. Hope that helps! 🙂

The meal plan, and the Keto diet in general, is not designed for weight loss as the goal. Weight loss is a great side effect of going into ketosis and healing your gut health, metabolism and leveling out your blood sugar levels and insulin. Many people lose weight when they first start a Keto diet and continue losing weight because of these health benefits.

I’ve calculated approximate total macros for the day but deliberately leave out calories. This is so people new to keto can learn about getting carbs low and getting into ketosis, before worrying about calories. I was concerned that anyone stuck in the old ‘calories in calories out’ way of thinking would only focus on calories and cut foods out – making the meal plan too low in essential nutrients!